Monday

"CF HEALTH"
Strength
Front Squat     +   Strict Pullups
1x8-75%                Sc2Bar/ Minimum 5 reps max 10 add weight if needed

1x6-80%               Sc2Bar/ Minimum 5 reps max 10 add weight if needed
1x4-85%               Sc2Bar/ Minimum 5 reps max 10 add weight if needed
1x2-90%               Sc2Bar/ Minimum 5 reps max 10 add weight if needed

WoD
4 Min Amrap
7 KtE
7 Burpee 2 Plate

Rest 4 Minutes
7 Mins Amrap
7 KB Swing 24/16
7 Wall Ball


"CF PREFORMANCE"

Complex 5 rounds
1 Hang Snatch
1 Full Snatch
1 OH squat

3x Back Squat @ 45% 10/8/6
WoD
11.6
7 Minutes  
3 Thrusters 100/70

3 C2bar Pullups
6
6
9
9
12
12
etc